How often should you cold plunge?
Introduction
Cold therapy has gained popularity in recent years. Also known as cryotherapy, there have been recent claims that it can offer a range of health benefits. But how much cold exposure do you need to see the benefits? Let’s take a look at the optimal amount of cold exposure, to get this range of benefits.
What is Cold Exposure?
Cold exposure is exactly what it sounds like, purposefully putting your body into a colder than normal environment. Usually around 32F. It can be accomplished by an ice bath or cryotherapy chamber. Both of which will lower external body temperature drastically, for a period of time.
How Does Cold Exposure Work?
When exposed to cold temperatures, our bodies shunt blood back to our core to protect the vital organs from the cold. Basically sacrificing the extremities in an attempt to keep everything up and running. The body also increases it’s resting energy expenditure. Literally it burns more calories trying to keep you warm! Cold exposure can increase your resting caloric requirements by as much as 30%! Cold exposure also triggers a massive release of epinephrine and norepinephrine.
What Are The Benefits Of Cold Exposure?
What does this mean for your overall health outcomes? Cold exposure releases several hormones important to both focus and mood. Epinephrine and norepinephrine are critical to focus and alertness. Dopamine is also released, and it’s release may be increased by almost 200%. While dopamine is often thought of as the ‘pleasure’ hormone, it’s better described as “feeling pleasure from doing something”. This cocktail of drugs will reduce stress and improve performance.
How Much Cold Exposure Do You Need To See The Benefits?
There aren’t any studies (that I’ve found) specifying exact amounts of time required for cold exposure. There seems to be a consensus of starting very low, and working your way up to a couple minutes at a time. You may start with just 1 minute of cold exposure, and then work your way up to several sessions of 2-4 minutes per week. Always make sure to listen to your body, and don’t push yourself too hard, especially in water!
Conclusion
Cold exposure may provide numerous health benefits, including increased caloric requirements and the release of chemicals important to focus and attention. How often and how long you should indulge in cold therapy is up to you and your individual goals. Remember to start small and take it easy as you increase your exposure.
